Critique my strength routine
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Critique my strength routine within the
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Excerpt: I'm starting a new strength routine since mine has gotten old and I made this one combining exercises and percent cycles I like. I'm mainly focusing on my bench at the moment but i also look to get my squat and deadlift maxes up also. Anyways my main question is do I have too many sets? If so what should I take out or change in your opinion?
Week 1:
Sunday
Max Effort Day
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Critique my strength routine
I'm starting a new strength routine since mine has gotten old and I made this one combining exercises and percent cycles I like. I'm mainly focusing on my bench at the moment but i also look to get my squat and deadlift maxes up also. Anyways my main question is do I have too many sets? If so what should I take out or change in your opinion?
Week 1:
Sunday
Max Effort Day
Flat Benchpress
205x5 reps 75% of max (275)
210x4 reps 77%
185x8 reps 67%
185x max reps 67%
Power Rack Lockouts
5 sets 5 reps (first 2 sets light)
Skull Crushers
5 sets 5 reps (frist 3 sets ligh)
Dumbell or Barbell Front Raises
warm-up
2 sets 12-20 reps
Dumbell Lateral Raises (alternate straight and bent armed)
warm-up
2 sets 12-20 reps
Pushdowns (varying bars)
Keep body full upright for first 1/2 of each set
warm-up
2 sets 12-20 reps (drop set if needed)
Decline Crunches: 3 sets 25 reps
Leg Raises: 3 sets 25 reps
Monday
Back
Barbell Rows
warm-up
3 sets 10, 8, 6 reps
T-Bar Rows
3 sets 10, 8, 6 reps
Dumbell Rows
3 sets 10-12 reps
Front Pulldown (wide grip)
3 sets 10-12 reps
Biceps
Barbell Curls
3 sets 12-6 reps
DB Curls
3 sets 12-8 reps
Preacher Curls (machine or regular)
3 sets 15-10 reps
Tuesday
OFF
Wednesday
Speed Day
Flat Benchpress
135x3 reps 3 sets (narrow grip)
150x3 reps 3 sets (medium grip)
155x3 reps 3 sets (wide grip)
Close Grip Benchpress
3 sets 3 reps
Rolling Dumbell Extensions
3 sets 8 reps
Shoulder Dumbell Press
3 sets 8 reps
Dips
3 sets 12-20 reps
Decline Crunches: 3 sets 25 reps
Leg Raises: 3 sets 25 rep
Thursday
Legs
Squats
3 sets 8 reps
Leg Press
3 sets 10-12 reps
Hack Squat or Lunges
3 sets 8 reps
Leg Extensions
3 sets 10-12 reps
Hamstrings
3 sets 10-12 reps
Calves
Friday
OFF
Saturday
OFF
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Re: Critique my strength routine
Is this program giving you the results you want? If so keep at it until it does not, and then check out other strength programs online. There are a lot of great ones to borrow from or use.
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Re: Critique my strength routine
I'm not reading all that for free. Go train. If it works - great. If it doesn't change it.
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Re: Critique my strength routine
i think it is a good layout
just don't overtrain which will inhibit results. listen to your body because the volume is heavy
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Re: Critique my strength routine
Honestly I don't pay much attention to others people's training routine. It bores me to no end. Just train hard... If you're into strength training then do the lifts the powerlifters do.
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Re: Critique my strength routine
Try it out and see if it works for you. If not, change it
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